Tomato and Fish Stew
Tilapia and catfish can also be used as the main protein source. Serve with some crusty bread.
1 Tbsp (15 mL) extra-virgin olive oil
1 large onion, chopped
3 cloves garlic, minced
2 medium carrots, sliced
1 medium zucchini, chopped
3/4 cup (180 mL) dry white wine
2 stalks celery, sliced
1 - 28 oz (796 mL) can diced tomatoes
1 cup (250 mL) water
1 Tbsp (15 mL) dried oregano
1 tsp (5 mL) cumin
1/2 tsp (2 mL) red pepper flakes
1/2 tsp (2 mL) coriander
Salt and pepper to taste
1 1/2 lb (750 g) haddock, rinsed and cut into 1 in (2.5 cm) chunks
Fresh cilantro
Heat oil in large pot over medium heat. Add onion and saute for 6 minutes, or until soft, stirring frequently. Toss garlic, carrots, and zucchini into pot and saute for another 6 minutes, stirring frequently.
Pour in wine, raise heat to medium-high and simmer until most of wine has evaporated, about 5 minutes. Stir in celery, tomatoes, water, spices, salt, and pepper. Bring to a boil, reduce heat, and simmer covered for 10 minutes.
Stir in fish and continue to simmer for 5 to 7 minutes or until fish pieces start to look opaque. Ladle into serving bowls and garnish with cilantro.
Serves 4.
Each serving contains: 324 calories; 37 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 26 g carbohydrates; 7 g fibre; 448 mg sodium
source: "One-Pot Wonders", alive #337, November 2010
Tomato and Fish Stew
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
